Workout of the Day

Follow Your Hatred to Find Opporunity


Do you hate overhead squats? How about pistols? Running? Any hard movement?
Well the good news is this...

First of all, you're in good company. Lots of people openly "hate" these movements. You don't have to go it alone.

Second, there's probably a lesson or three to be learned here. So you hate overhead squats -- and how, may I ask, is your shoulder and ankle mobility? It's terrible? Weird. Oh, and you've never really tried to improve it? Double weird.
We tend to "hate," and thereby avoid, the things that are hard and the things that we (for one reason or another) suck at. Mind-blowing, I know.

Anybody can do things they're good at. This isn't where growth happens. There won't be any gold stars handed out for doing the things you're really good at over and over. That's where comfort and complacency lie, not change, not growth.

There are two directions we can take with this information: 1) continue to suck at, hate, and run away from these challenging things; or, 2) figure out why we suck at and hate these things, and then try to get better.

I don't know about you, but I'm a fan of option number 2. You suck at something? Figure out why. That "why" is your weakness. Work your weaknesses until they become not weaknesses, even until they become strengths. Then wash, rinse, repeat. This seems, to me, to be what all this exercise stuff is all about anyways. Yes, health, performance, looking good, etc.; but these all come back to one thing: the simple endeavor to become better. Overhead squats and running and pistols are just the medium.

This isn't advice targeted at elite athletes or people whose livelihoods depend on their fitness (though it does apply to them, too). This is for the everyman and woman. This is for you and me. This is for anyone who's tapped into this higher wavelength and discovered that this life thing is a whole lot more fulfilling when you strive to be better at it.

Note that this also isn't a slight at anyone who hates certain movements or who gets frustrated or feels challenged. Quite the opposite, it's an invitation and an opportunity to get better.

Hate a lot of things? Cool, that's a shit load of opportunity waiting for you. That's pretty rad, if you ask me.

Do you show up when the workout is overhead squats, running, and pistols all on the same day? Right on, you're already one step ahead of the game.

As a wise baboon in the Lion King once said, "the way I see it, you can either run from it or learn from it."

- Preston Sprimont


  • 4” deficit deadlift - 5,5,5

  • 2 rounds for time:

    • 50 KB swings (53/35)

    • 40 axle bar deadlifts (120/80)

    • 30 (15/arm) single arm DB push press (45/25)

    • 20 axle bar front squat (120/80)